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Free Weekly Workout
Three rounds for time of:
400 Meter Sprint
Ground to Overhead, 10 Repetitions (95lb. / 65lb.)
Rest 5:00 then,
5:00 Running Clock to Establish 1 Repetition Max Ground to Overhead.
Note: The “SQT” workout (SEAL Qualification Training) was created by Coach Glassman in 2004 during a training course in Coronado, CA. A slight modification of this workout was included in the 2015 Masters CrossFit Games Competition. The last time this workout was completed in our gym was June 12, 2015.
Farhad is Athlete Of The Week
Congratulations to Farhad on being recognized as Athlete Of The Week at CrossFit Amundson. Lovingly known in the gym as “The Lion”, Farhad is a loyal Athlete in the LIGHT workout and Yoga. In addition, Farhad is an avid “Fitness Outside The Box” enthusiast and competes at a high level in soccer. Farhad has extensive traditional Karate martial arts experience, and his Warrior-Spirit is always inspiring to behold. Both inside and outside the gym, Farhad exemplifies the character values of perseverance, determination, focus, faith and kindness. Congratulations Farhad on all your success and keep up the amazing work!
CAMP (8:00 AM – 9:00 AM at HQ)
Our CAMP workout will be the HQ programming today.
Light WOD (5:00 PM – 6:00 PM at Krav Maga)
“Light Gone Bad!”
Complete 1:00 At Each Station. No rest between stations.
Hurdle Jump or Box Step
Sumo Deadlift High Pull
Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. There is no rest between stations and every repetition counts as a point. Rest up to 3:00 between rounds and then repeat!
Barbell Club WOD (1:30 PM – 2:30 PM at Headquarters)
Krav Maga Phase A & B (6:15 PM – 7:00 PM at Krav Maga)
Krav Maga Phase B & C (7:15 PM – 8:00 PM at Krav Maga)
Krav Maga Test Update
Phase A/B (6:15 Class Time) Monday, August 3, 2015, 6:15PM – 8:15PM.
Phase B/C (7:15 Class Time) Wednesday, August 5, 2015, 6:15PM – 8:15PM.
Note: If you are not able to make your assigned test date, you may test with the other scheduled test.
Your Wife is Not Your Sister
Drawing on the experiences of love lessons learned the hard way, Greg Amundson offers insight into the unique relationship between a husband and wife. Best known for his worldwide CrossFit Goal Setting Course and extensive Law Enforcement career, Greg now opens his heart on the mistakes he made during his marriage to the most beautiful woman in the world.
Forging Elite Leadership
After surviving SEALFIT’s Kokoro Camp, Greg Amundson outlines a leadership model based on the physical modalities of CrossFit training.
“I’m leaving on a jet plane. Don’t know … .”
Lying on our backs, covered in wet sand, our heads pointing towards the ocean in the middle of the night, a large wave crashed over Tommy Hackenbruck and me, pulling us deeper into the frigid Pacific waters. As soon as we resurfaced, Tommy and I re-locked arms and continued in harmony, “Don’t know when I’ll be back again!”
I was freezing cold, hungry, tired, chafed from sand drills and incredibly sore, and I faced the dark truth that I had over 30 more hours of torment ahead of me. However, as Tommy and I sang our favorite John Denver song at the top of our lungs, there was nowhere I would have rather been than at Kokoro Camp No. 12.